High Knee Squat
The High Knee Squat combines a squat with high knee lifts to enhance lower body strength and coordination.
- Stand with your feet shoulder-width apart.
- Lower into a squat position while lifting one knee towards your chest.
- Return to standing and repeat with the opposite knee.
- Continue alternating knees while maintaining proper squat form.
How to perform the High Knee Squat
- Set up. Set up in a stable, balanced starting position appropriate for the High Knee Squat using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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